Eating Free Blog

This week, blueberries appeared at the Castro Farmers Market. They were stunning and juicy, and since I know that a “serving” of blueberries is pretty substantial (3/4 cup), I bought a large bag to have on hand for snacking. My son is just starting to try solid foods, and I thought he might like a…

Who doesn’t love macaroni and cheese?  It’s warm, comforting, and oozing with cheese.  But it’s also usually laden with fat and calories.  A traditional macaroni and cheese can have 800 calories per 2 cup serving and 50 grams of fat! Our reduced- fat version has just 335 calories and 14 grams of fat per 2…

Ingredients: Topping – 1/3 cup panko bread crumbs 1 Tbsp unsalted butter, melted Mac ‘n’ cheese – 8 oz whole wheat macaroni 1 Tbsp unsalted butter 1 ½ Tbsp flour 1 tsp powdered mustard 2 ½ cup 1% milk ½ cup (3 oz) shredded reduced-fat sharp cheddar cheese ½ cup grated Parmesan cheese ½ cup…

Egg dishes are a fast and easy breakfast, and you can load them up with vegetables and lean meats.  But often times they’re also high in cholesterol and fat.  2 wedges, or half of a 9” frittata, can have 652 calories, 44 grams of fat, and 804 mg of cholesterol! In our frittata recipe, you…

Ingredients 1/3 cup chopped 33%-less-sodium ham (3 ounces) 1/2 cup shredded low-fat Jarlsberg cheese (2 ounces) ¼ tsp black pepper 1/8 tsp salt 3 large egg whites 2 large eggs Cooking spray 1/2 cup finely chopped onion 1/2 cup finely chopped bell pepper 1/2 cup (1-inch) slices asparagus 1/4 tsp Italian seasoning Directions Preheat broiler….

Eggplant Parmesan is a popular restaurant dish in which a slice of eggplant is breaded, fried in oil, and topped with tomato sauce and globs of cheese.  While you’re getting a couple servings of vegetables, you’re also getting 620 calories and 26 grams of fat in just 1 cup! In this lightened-up version of Eggplant…

Ingredients Eggplant: 2 large eggs, lightly beaten 1 Tbs water 2 cups whole-wheat panko (Japanese breadcrumbs) ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese 2 (1-pound) eggplants, peeled and cut crosswise into ½ inch thick slices Cooking spray Filling: ½ cup torn fresh basil ¼ cup (1 ounce) grated fresh Parmigiano-Reggiano cheese ½ tsp crushed…

Guest post by Jennifer Nordwall, a freelance contributor to Everyday Health. You might think that summer is a much easier time to seek out local, fresh food in your community. After all, the sun is shining, the earth is green, and there is a farmer’s market around every corner offering farm fresh berries, dark green…

Mashed potatoes are a staple on the holiday dinner table, and they’re a great way to feed a crowd easily and affordably.  Mashed potatoes may be easy on the wallet, but not always on the waist. Just one cup can have 306 calories and 25 grams of fat!  Here is a traditional recipe, made with…

Delicious oatmeal Pichuberry breakfast! Here I’ll show you a quick way to prepare oats without the stove. For vegans, gluten free or anyone who wants some superfoods. Oatmeal helps lower cholesterol, control blood sugar and can even help you lose weight by controlling your appetite! Pichuberries are the berry of the Incas. They have potent…